Sam Sadler's "Straight-Talk" About Weight Loss - Which Works!

Getting started on a health journey can feel overwhelming, but what if it was less about perfection and more about a few simple, consistent habits? It's easy to get caught up in the latest trends or complicated diet plans, but sometimes, the biggest wins come from the most basic changes.

Sam Sadler of @hard.truths.fitness on Instagram, dropped 26.5kg over 2 and a half years, and shares the Top Ten Habits that helped her achieve her goals.

1. Consistency Over Perfection

This is the most important rule of all. You don't have to be perfect. In fact, trying to be perfect is often what leads to burnout and giving up. Instead, focus on being consistent. Doing the "right" things most of the time will get you results. If you have a day where you don't hit all your goals, just reset and get back on track with the next meal or the next day. A slip-up doesn't erase your progress.

 

2. Drink More Water

You've heard it a million times, but that's because it works. Aim for about 2–3 liters every single day. Staying hydrated can boost your energy, help with digestion, and even curb cravings. If you're struggling, try keeping a reusable bottle with you and set reminders on your phone to take a few sips throughout the day.

 

3. Just Move More

Structured workouts are great, but sometimes just moving your body more is the best place to start. Take the stairs instead of the elevator, park farther from the entrance, or do a few extra trips to bring in the groceries. When you can, incorporate walks, stretches, or a yoga session. The goal is to make movement a natural part of your day, not a chore you have to squeeze in.

 

4. Eat Protein with Every Meal

Protein is essential for building muscle and keeping you feeling full and satisfied. Make it a priority at every meal, especially breakfast. Starting your day with protein helps set the tone, stabilizes your blood sugar, and can prevent those mid-morning slumps and cravings.

 

5. Read Your Food Labels

Knowledge is power, especially when it comes to what you're eating. Take a moment to read the nutrition labels on the foods you regularly eat. You might be surprised by the calorie counts, especially in foods that are often marketed as "healthy." This awareness helps you make more informed choices without having to completely cut out foods you love.

 

6. Cut Down on Alcohol

Alcohol has zero nutritional value but is loaded with calories. It can stop your body from burning fat and often leaves you feeling sluggish. If you can, try to cut it out completely, or switch to lower-calorie options. This simple change can make a big difference in your progress.

 

7. Make Junk Food an Occasional Treat

Instead of relying on junk food for many meals per week, start seeing it as an occasional treat. Many take-out meals and processed foods can contain as many calories as your entire day's budget in just one serving. It's simply not worth it.

 

8. Prep Your Meals

Spend some time on a Sunday prepping meals for the coming week. This is a game-changer for fat loss. When your food is pre-planned and made, you're far less likely to make a poor choice because you won't be hungry. This frees up your time and mental energy to focus on everything else in your life.

 

9. Lift Heavy Weights

This is a non-negotiable. Cardio alone is not the way to lose fat and have a firm, fit-looking body. You have to lift weights. Strength training is a powerful tool for building muscle, which increases your metabolism and helps you burn fat more efficiently. For women, in particular, it's a key to living a longer, healthier life.

 

10. Be Kind to Yourself

Lastly, be kind to yourself for the mistakes you've made on your journey in the past. You didn't know what you didn't know, but you can start fresh today. Every day is a new opportunity to make small, positive changes.

What's one simple change you can commit to today to get started?